Are your runs, it’s imperative to get some recovery workouts under your belt. This will not only help you overcome the strain in your muscles, but keeps you conditioned for future runs. If your aim is to run injury-free (and why shouldn’t it be) then a recovery session is a must for initiating muscle repair, restocking muscle glycogen stores, and rehydrating.

But often you may stumble due to a perceived lack of equipment. Thankfully what we are suggesting today requires just a wall. Just give your body a well-deserved rest after these recovery routines and you’ll be better served in the long run.

Wall sits
Stand up close to the wall with your back facing it, your feet hip-width apart, and your arms raised at shoulder height. Bend your knees while leaning your butt against the wall. If you feel like you’re struggling to balance, we recommend you keep your feet further away from the wall. For added difficulty, cross your right leg over your left and hold for few seconds before switching knees.

Double-leg wiper
Lie face up on a floor with your soles against a wall, and arms stretched to the sides at shoulder height with palms facing down. Pull your ab muscles in and lower both legs down the wall to the right. Stopping before your leg touches the floor. Reverse the move, while squeezing your abs and bringing legs back to the middle. Now repeat on the opposite side. Do about 5-10 reps depending on your fitness level.

Wall bridge
Just like the wiper, lie on the floor with your legs against a wall, but keep your butt about 6 to 12 inches away from the wall. Set your feet slightly above knee level on the wall. While squeezing your abs and glutes tightly, lift your hips up as high as you can, while also keeping your shoulder blades on the floor. This is a twist on the classic glute bridge. Hold the up position briefly before lowering yourself back down. Immediately go into the next rep, and do about 5-10 reps per set.

Wall lunge
Stand about 3 to 4 feet away from a wall with your back facing it. Bend your right knee slightly and extend the other leg behind you, pressing it against the wall at about knee height. Tighten your abdominals, and bend down with your right knee but not beyond your toes. Keep your back upright and don’t let your hips sag. Continue on one led for 30 seconds before switching.

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